CrossFit Algoa (Port Elizabeth) WOD – Wed, 31 January 2018

CrossFit Algoa (Port Elizabeth) WOD – Wed, 31 January 2018

Featured Image – Iain hitting some prehab work…hip thrusters – great accessory work for the posterior chain!  
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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

RX’ED WOD

1) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Load

 

then…

 

2) CrossFit HQ – 180120

3 rounds for time of:
21-cal. Row OR CFA Sub 25 SDHP (20kg/13kg)
12 handstand push-ups
3 rope climbs, 15-ft. (4.57m) rope

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

 

LITE WOD

1) Front Squat 3-3-3-3-3 (Count sets >80% 1RM)

Score = Load

 

then…

 

2) CrossFit HQ Scaled WOD – 180120

Scaling
Modify the exercises as needed so you can push yourself throughout the workout. For today, choose easier movement options so you can keep moving during the workout and practice more complex versions during your warm-up or cool-down.

Intermediate Option
3 rounds for time of:
21-cal. row OR CFA Sub 25 SDHP (20kg/13kg)
9 handstand push-ups
2 rope climbs, 15-ft. (4.57m) rope

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

 

Beginner Option
3 rounds for time of:
15-cal. row OR CFA Sub 15 SDHP (16kg/10kg)
12 push-ups
3 rope climbs, lying to standing

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

 

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

 

Cool-down/Trigger Ball/Foam Roll/Stretch

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